Feb-3 *mod carb
Dynamic Upper Body Prep
-5min Scap Prep (quadruped CAR's / shoulder CAR's / serratus wall-slides / seated wall-slides / face down pvc pass-throughs)
-5min spine prep (bird-dogs / cobra presses / thoracic rotations / cat-camel)
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A. 1-Pause Snatch Deadlift (below knee, 2sec)- 5 x 3 @ 105# This felt much more solid and smooth than last time. ; rest as needed (match loading to last exposure, in your setup position, pull ""back"" lightly on the bar using upper back & create tension through the legs -- this should help achieve an upright & tight setup position)
B. Behind the Neck Snatch Grip BB Push Press - 3 x 5 @ 85, 95, 105,105,105 The negative was almost more awkward and challenging ; rest as needed (build conservatively, hold BB overhead 3sec ea rep)
C. Sandbag Bearhug Hold - 5 sets x 10 deep breaths @ 140 #; rest as needed (heaviest bag you can put together, hold the bag low, focus on squeezing elbows into the bag rather than pulling into your body. Inhale through nose and exhlae through mouth) The elbow cue was awesome, really helped "lock" it in. Thanks
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Double-under technical ~20min (spend time on these 2 drills + technical work on single / dobules -- film one set of singles & post)
https://youtu.be/d8pHpNfWZMQ backward jumping
https://youtu.be/54tq-D0lCFw speed step drill
Skipped-it was -5F. I need to do this outdoors for ceiling clearance. :(
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Shoulder Movement
A1. Face-down Shoulder Swimmers - 3 x 5 slow / controlled reps
A2. Face-down Behind the Neck Overhead Press (narrowest grip you can manage) - 3 x 5 slow / controlled reps
A3. Side-lying Shoulder Windmill - 3 x 3 slow / controlled reps ea direction
Mod Carb
P 155 g, C 215 g F 70g
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